What to Eat for Breakfast When Quitting Sugar

A healthy breakfast can benefit the whole family.

If you are trying to limit your sugar intake, breakfast is the perfect place to start. A healthy breakfast can keep you feeling energized and alert. But not all breakfasts are created equal. The best breakfasts contain lean protein, healthy fats, whole-grains and fiber. Since sugar is in so many foods, you can't completely "quit" sugar, but you can limit your sugar intake from processed foods like baked goods, sweets, syrups and fast food.

Healthy Carbohydrates

The term carbohydrate is not one-size-fits-all. Fiber is one type of carbohydrate -- found in the skins of fruits and vegetables -- that can slow digestion and help fill you up. Produce also contains some simple sugars, which contribute to the sweet taste, and is packed with important vitamins and minerals, like vitamin C, vitamin A, folate and potassium. These nutrients support a healthy immune system, tissue repair and bone and eye health. Whole grains, like oatmeal, whole-wheat cereal and whole-wheat toast, are also hearty sources of fiber and other nutrients. Select breads and cereals that list 100 percent whole grain or whole wheat as the first ingredient on the label. Simple, processed sugars have little nutritional value and are frequently found in bagels, muffins, syrup, doughnuts and other pastries. Limit your intake of these processed sugars at breakfast and throughout the day.

Protein

Protein is the keystone of a good breakfast. It’s digested slower than sugar and increases satiety, or fullness, long after the meal. Protein at breakfast can help control your appetite and decrease unhealthy snacking later in the day. Healthy protein sources include eggs and egg whites, peanut butter, low-fat milk, cottage cheese, nuts and turkey bacon. Greek yogurt is also an excellent source of protein, with as much as 15 to 20 grams per serving or approximately 25 percent of the average person's daily protein needs. That’s the protein equivalent of three eggs.

Good Fats

Healthy fats, like polyunsaturated and monounsaturated fats, are essential for good health. These fats help control inflammation, maintain body temperature and hormone response and assist in the absorption of other nutrients. Polyunsaturated fats can lower your cholesterol and increase HDL -- or healthy -- cholesterol and are found in nuts, peanut butter, olive oil, flaxseed and fatty fish like salmon. Monounsaturated fats can also decrease your cholesterol, reduce your risk of heart disease and help you control blood sugar levels. Good sources are almonds, cashews, peanut butter, avocados and olives. Fats also add flavor to food and keep hunger at bay, an important aspect for anyone trying to lose weight or maintain a healthy weight. This also makes healthy fats an excellent replacement for simple, processed sugars. Try adding half an avocado to your omelet or almonds and walnuts to your oatmeal.

Tips

In today's fast-paced world, it can be difficult to fit in breakfast. The convenience and ease of fast food breakfasts is tempting. However, you lose some control over sugar, calories and nutritional content when dining out. Make time for breakfast at home by adjusting your schedule or waking up 15 minutes earlier. Or, if your mornings are particularly hectic, try making breakfast the night before. Easy overnight options are fruit and yogurt parfaits, oatmeal and peanut butter and jelly sandwiches on whole-wheat bread. Fruit, cottage cheese and nuts are also nutritious grab-and-go foods.

About the Author

Torey Jones Armul is a registered dietitian and board-certified specialist in sports dietetics. Armul holds a Master of Science from University of Illinois at Chicago and a Bachelor's degree from Washington University in St. Louis. After beginning her career in medical nutrition therapy for a top-ranked Chicago hospital, Armul joined FleishmanHillard's Health & Wellness practice. She has been featured on ABC's LiveWell Network, EverydayHealth.com and LIVESTRONG.